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Never get so busy making a living that you forget to do the things you love and are passionate about.

I know how it goes…Life gets busy and you just manage to get your daily to do list checked, if you are lucky enough to do so…Today I hope that I can inspire you to just take a step back, reflect and think about yourself for a minute or two…

Are you taking the time out for yourself as a mother, wife, full time employee, stay at home mother, student no matter what your title might be.

We can easily become consumed by all the HAVE TO do’s that we forget about the WANT TO do’s. Don’t neglect yourself, your passions or the dreams. You are worthy to be passionately driven and happy while on the journey of life.

Today I decided to take back control of my time and prioritize my time and schedule to do the things I love and are passionate about, are you?

So stop making excuses and start living the life you so desperately want. Take back control of you health, get back to the gym even if you manage to get 30 minutes in. Go for a walk, make healthier choices in the kitchen. Sit down and read your book, write in your journal, whatever it is that you enjoy doing for YOURSELF do just that.

I hope you have an amazing day and week ahead. I will check in more regularly here as blogging is something that I’m passionate about, that I admit I have neglected for a while…

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Summer is around the corner and you don’t want to end up standing around the corner because you are to shy to have fun out in the summer sun!

It is now the time to take back control and become the best version of YOU. I was the skeptical one about transformations or weight loss journeys and the Before & After photos you see so publicly posted here, there and everywhere – UNTIL I took up the challenge and did it myself…I want to encourage you to take 12 weeks of your life and dedicate it to your health & well being and in the process be transformed not only physically but mentally.

This was my journey and I want to share with you that IT IS POSSIBLE. Yes it will be tough at times but I promise you today it will be worth it. I did the USN Ultimate Sports Nutrition 12 Week Body Makeover Challenge not once but twice and I was transformed indeed.

After my pregnancy I was left with LOADS of weight that I gained and I never thought it was possible to see my six pack again {achieved by my first challenge} and then I did…

I wish I can carry each one of you to the finish line and inspire you to do it for yourself. Wish I can personally share my journey with each one and encourage you. You deserve to feel amazing and confident and beautiful inside out.

This is just a “tool” for a lifelong journey. At first I didn’t know where to start or what supplements to use or what program to follow – then I opened my USN Started pack and there it was – ALL the information compiled to educate me while taking on the biggest life changing challenge for myself. It made life easier and I was no longer overwhelmed by all the information out there, everything that I needed to assist me in reaching my goal was there…Before I knew, it became a lifestyle and I will never look back.

Yes we all stumble somewhere along the road but the question is; Will YOU get back up and take control?

For more info on this Challenge follow the link and be sure: It is LIFE CHANGING!

There are values in setting goals… The number 1 value that it adds to our lives is the person we become while on the journey of setting goals and achieving & reaching them.

Today I want to share my personal view and opinion on the importance of setting goals for YOURSELF. We can so easily get discouraged or derailed from our goals the moment things get tough or we slipped up. We tend to experience the emotions of failure and disappointment in self the moment we slipped up! Whether you missed a workout or made a bad choice when it came to nutrition. Maybe your cheat meal ended in a cheat day and then snowballed to a cheat weak or month?! Can you relate, have you experienced the feeling of condemnation for not having enough willpower to succeed the first time? Well I have and its a terrible feeling indeed.

NOW how can we overcome this pattern and make it sustainable to reach our goal?

You can have the willpower to set out a short/long term goal BUT without a plan and a sustainable vision you are most likely to stumble and fail.

My advice is to take your overall goal and to break it up into smaller realistic goals…Let this be a journey and embrace it as an investment in yourself. Be realistic with yourself. This way you will be sure to reach your ultimate goal.

Then, set time frames for each and be sure to focus on them one step at a time. Once you overcome the first hurdle then think of and take on the second goal towards the “BIGGER goal”. You know yourself. Maybe you perform on rewards. Whatever it is do this for yourself. e.g If I lose 2 kg by week 3 I will buy myself a new training top. No matter what you DON’T purchase that top if you haven’t reached your personal goal. I promise you will take accountability for your decisions and this will form part of your commitment to what is important to you!

Your nutrition and training don’t have to be complex. By sticking to a fundamental, realistic, and systematic approach to your goals you are more likely to achieve them. Don’t over complicate things – This is often my problem and as a result I jump between diets and training programs. Don’t go there. Get a program, stick to it and pull it through! Get to know your body and what works for YOU.

I’m sharing this and believe it is a good read for those in need of change.

SET GOALS AND DEVELOP A PLAN

First and foremost, you need a plan that is curtailed to your needs, goals, and lifestyle. You can’t pick up your husband’s, brother’s, or cousin’s workout plan and expect it to work. Before you jump in, sit down and think about what you want and why. If you’re not absolutely positive about what you want or why you want it, then you’ll struggle to follow through. It might seem like a really basic first step, but it’s the one most people fail to do.

You also need to be realistic. I see too many people with the get-back-into-my-high-school-jeans-by-tomorrow mindset fall off the wagon. Sure that’s a great goal for the long term, but you need to ask yourself: What am I capable of right now? If you are 50 or more pounds overweight, thinking you’ll be down to a size 32 in a matter of weeks will set you up for failure. Instead of focusing on that big, 50-pound goal, take a smaller bite. Try, “I will lose five pounds by the end of the month.” It may not be a drastic change, but achieving it will feel great and will serve as excellent motivation.

Additionally, choose a goal that bolsters your health and well-being and doesn’t just focus on the way you look. By improving your overall health, you’ll feel better, sleep better, think better, and live better!

Successful goal-achievers also pay constant attention to their progress. Write down your goal in hardcopy journal, in a phone app, or on BodySpace! This way you can revisit and assess how you’re doing.

2 DON’T OVER COMPLICATE YOUR TRAINING

True, training is probably the most difficult aspect to figure out. When I first began, I would walk into the gym and train my chest, biceps, and triceps. I would do this every single day. If this sounds familiar, that’s OK—you have to start somewhere.

This year, instead of doing some biceps curls and then heading to the treadmill, follow this basic system:

Build Muscle

Shed Body Fat

Weight training frequency

3-6 days per week

4-6 days per week

Rep range

6-10

10-15

Rest periods

1-2 minutes

30-45 seconds

Lifting load

Heavier weight

Lighter weight

Cardio frequency

2-4 times per week

4-6 times per week

Cardio duration

10-30 minutes

15-50 minutes

Like I said before, the most important aspect of training is to support your goals. If you want to gain muscle, aim for longer rest periods between sets, exercise with heavier weights, and shoot for lower rep ranges. If you want to shed body fat, train with lighter weight, high reps, and short rest periods.

Remember, this doesn’t need to be super complex! It is better to keep it simple. The key is constant progress. Each week try more weight, more reps, or shorter rest periods. Record your workouts so you can keep track of your progression.

Although resistance training will be the most effective way to achieve your physique goals, I like to encourage cardio. If your goal is to gain muscle, keep your cardio sessions to just three times per week. Use high-intensity interval training (HIIT) techniques to ensure the preservation of your hard-earned muscle. If you want to lose body fat, I still suggest HIIT, but I’d increase the session frequency to 4-6 times per week and increase the duration.

Finally, you have to rest. Spending days away from the gym will allow your body adequate time to rebuild and repair. You can schedule rest days whenever they best fit your schedule, but don’t leave them out!

3. DON’T OVER COMPLICATE YOUR NUTRITION, EITHER

Nutrition might be the last thing I’ve written about, but it’s the most important part of your progress—it always trumps training. Despite its importance, people tend to overlook it because they “work so hard” in the gym. You can kill yourself every day, but if you supplement that training with cupcakes and hot chocolate, you won’t see gains or losses where you want them.

I also see people eat too little. The point of your fitness resolution is to make lasting change. Nobody wants to lose 50 pounds and then gain it all back again, right? A month-long liquid diet or 1,000-calorie plan might work in the short term, but they won’t provide you the nutrition for a healthy mind and body or the building blocks for a lifestyle change.

Don’t make it complicated. Simply put, your calories should come from all the major macro-nutrients: fat, carbohydrates, and protein. You need all of them— there isn’t a magic way to meet your goal by eliminating one or the other! Eat more protein than you think you need, don’t skimp on complex carbohydrates, and don’t skip healthy fats. Don’t worry about counting calories just yet. Get in the gym, eat whole, nutrient-dense food, drink plenty of water, and cut out the processed crap.

Similar to goal-setting and training, it’s important to keep track of your diet in a journal, app, or BodySpace. Write down what you eat, how you feel, and any other aspects of your nutrition you’d like to chart.

4 ENJOY YOURSELF!

We covered the essentials, but there’s one more thing I need to cover. To be a success story, find something fitness-related that you enjoy doing. Whether it’s Zumba, CrossFit, bodybuilding, cycling, or powerlifting, do what you like. If you hate what you’re doing, then it’s difficult to be motivated to get back in and do it again. Furthermore, your fitness and your goals are personal. Make sure whatever you do is going to help you be the best you.

From my side my friends, I want to encourage you to take up this goal, challenge yourself and go out and DO IT FOR YOURSELF. For no other reason but YOURSELF. If you failed before so be it. Don’t dwell on the past or where you find yourself at this moment. Take it one small step at a time and be proud of every single healthier choice that you make.

We all mess up some point or another – I did too but NOW is the time to get back up, look up and NEVER EVER GIVE UP on yourself.

Be passionate about what you do and always give your best. You deserve to look and feel your best. Value yourself enough to make the changes toward becoming the BEST VERSION OF YOU!

Today I want to encourage you to have the mindset of a champion and a conqueror. After listening to a video clip today “UNBROKEN” a few things came to mind that I want to share with you. We all go through our own battles in life and everything isn’t always as easy and perfect as it seems. Somewhere someone might be going through a tough time or just need a word of encouragement facing a difficult time. I strongly believe that there is no better exercise for your heart than to reach down to others and lift them up, and this is the reason for posting today.

I want to encourage you today to have the confidence to follow your heart <3. It is time for you to start believing in yourself again. No matter how small or how big the challenge I want to encourage you to #ChallengeYourself. In life, in work, in your relationships, with your goals but most of all your personal life. For once focus on YOUrself. Don’t let the noise of others opinions drown your inner voice. Find out what it is that you LOVE and have the courage to follow your heart <3. You will have some ups and downs and that is normal and part of this amazing journey. Don’t allow a setback to be the reason to give up. Let your setback be the platform of your comeback, you will be stronger if you learn from it! Most give up on themselves way to soon or just before the breakthrough. Don’t let your current situation derail your focus on the life that is destined for YOU.

YOU are unique, fearfully and wonderfully made.

The real challenge of growth mentally, spiritually and emotionally comes when you get knocked down. It takes courage to get back up when life knocks you down but it will be worth it.

Don’t stand still at the could haves and the would haves if it should have, it would have…

Fear kills hope, fear kills passion and I want to encourage you to step out of your comfort zone, break down the boundaries of {I can’t} that is so set in your mind and start living YOUR LIFE, YOUR JOURNEY, YOUR WAY.

STOP fearing and start dreaming. Don’t let your emotions rule you it is time to take charge over your emotions and thoughts, you can discipline your emotions. So the next time fear comes knocking at your door you better not open…Before you speak something negative think about it and speak positive!

Proverbs 18:21 Amplified Bible (AMP)21 Death and life are in the power of the tongue, and they who indulge in it shall eat the fruit of it [for death or life].

Change is NOT EASY if it was everybody would do it BUT I’m telling you if you take control YOU WILL MAKE IT. You will be stronger & better. Respect yourself enough to walk away from anything that no longer serves you, grows you or make you happy. You will value your worth and respect yourself enough to live life with passion & drive.

Forget about yesterday come on people – It is NOW that matters, NOW NOW NOW!!!

I have come so far and I believe YOU CAN 2. I’m sharing this even if I can inspire 1 person to make the decision to CHANGE and become the BEST version of yourself. Never EVER EVER give up and NEVER fear failure…

BELIEVE AND YOU WILL ACHIEVE. Never give up on yourself you are worth it.

I come to the end of 2013 with a sudden flash of events going through my mind. Trying to recap 2013 is almost impossible, with so much that went on…

I can recall the moments that changed my life! There were moments of tears and moments of uncontained laughter. There were obstacles followed by rewards of conquering what I thought was the impossible. There were sadness and there was uncontained joy, there were heartaches and breakups and there were new relationships! I can honestly confess that this is the one-year that I NEVER want to relive although I will live from what I’ve learned. This however was a year of personal growth and achievements, a year that required strength in the things that mattered most.

We need to learn to take what we need from the experiences only to equip us for what is to come. Most of of all learn how to leave behind the things that pulled you down and look forward to the things that will pull us up.

With a welcoming heart I’m eagerly waiting for 2014…Isn’t it amazing how the human mind perceive the last day of one year to the first day of a new year as a new beginning…

Lets focus on the positive and the amazing things ahead. Enter 2014 with an expectation. Set goals and standards in the areas you wish to improve. Make a mindful decision NOW that this will be your best year to come. Let the past be foundation blocks only to building a better feature. Learn from your experiences and be thankful for how far you have come.

No matter how small the steps, the journey is what counts; always strive for progress and not perfection!

Lets make it count. I look forward to more blogging and sharing my new goals for 2014…

I have to admit that its been a “challenge” this last 5 weeks just to actually manage my schedule/time and lifestyle to make it to the gym. I realized by the end of week 4 that I’m putting so much pressure on myself and decided to make a MIND SHIFT! Things have changed in my life and it is time for me to adapt accordingly. NO I cant train twice a day like I use to – I’m limited to 45-60 min 4x a week so I had to make the decision get negative about it or embrace it and see it as my effort of the best!

So I cancelled my 4 week measurement session but decided yesterday I must face it…So I went and hey I was impressed with myself.

Dropped only 1kg but so much in centimeters and fat.

Herewith my 5 week measurement.

Week 5 Progress Pics:

I want to encourage you to take progress photographs EVEN if you don’t feel like it! I didn’t realize I was making progress until I saw this photos. It will motivate you to work hard!

NEVER GIVE UP -Even if your progress is slow or you only manage 45 min a day or whatever situation you face JUST KNOW that your best is the best!

There is times that I feel discouraged and think about all the reasons WHY I cant train or get to the gym – but the difference is I still do it even though I don’t feel like it 😉

So again I want to encourage you to put in the effort that you know you are capable of – If it takes you 3 months longer to reach your goals so be it at least you are on your way!

WHEN YOU FEEL LIKE QUITTING THINK ABOUT WHY YOU STARTED IN THE FIRST PLACE…

There is something on my heart and I want to share with you what I have noticed this last couple of months being pregnant…If you haven’t also already noticed, but once you fall pregnant it is as if everyone starts telling you how you should live your life, what is allowed and what isn’t, what you should be doing when you should be doing it and so the list goes on.

Today I want to tell you that to much mixed information is NOT a good thing. Go with what you feel is the right decision for YOU! Get a trusted friend or someone you KNOW will not share any information if not proven facts or only by sharing experiences without coming down on you on the what you should and shouldn’t be doing! If you believe that raw meat, sushi, raw eggs for example is a no no during pregnancy – Then stick to what you believe in and don’t let others try to convince you otherwise!

I can give you my own story and you can do with it whatever you like but I do hope it can encourage you in some area. First of all I want to encourage all to stay on a healthy balanced nutritious diet. When I say diet I mean lifestyle – NO CRASH / weight loss diet! I want to stretch the importance of continuing the lifestyle as before pregnancy or if it wasn’t all that good to better your lifestyle. I made the mistake of letting go. From being SUPER fit and active in the gym once a day – to a not so fit once a week in the gym without any confidence…

With tears in my eyes I want to encourage you to not let go. Don’t see your pregnancy as a escape route of a healthy lifestyle. Don’t have the mindset oh well I’m gaining all this weight anyways so why bother making healthier choices… Since the day I found out of my pregnancy it was as if my body went into overdrive and I gained weight by the day – or that is how it felt. It was a HUGE adjustment and with all the changes going on inside my body I started to fall into a “depression” if I can call it that. I started getting negative about my body the way I look and then the pattern started of I don’t care anymore. BUT DON’T GO THERE. Your lifestyle is so important for the little one growing inside of you. As most of you know I have a under active thyroid (Hypothyroidism). So let me explain this briefly:

The thyroid gland

Your thyroid is an endocrine gland. This means it secretes hormones into your bloodstream. Hormones are chemicals produced by your body to help regulate how your cells and organs work. They are sometimes called chemical messengers.

Your thyroid gland makes two hormones: thyroxine (also called T4) and triiodothyronine (also called T3). Together, these hormones regulate your body’s growth and metabolism. Your metabolism is how quickly your body burns energy and how quickly reactions in your body happen. It affects lots of things, including how much you weigh and how much you sleep.

The production of thyroid hormones is controlled by another hormone called thyroid stimulating hormone (TSH). This is made by an endocrine gland in your brain called the pituitary gland.

Hypothyroidism causes a general slowing down of your body’s functions.

Some of the symptoms include:

feeling tired and sleeping a lot

feeling the cold easily

dry and/or pale skin

coarse, thinning hair and brittle nails

sore muscles, slow movements and weakness

a hoarse or croaky voice

a change in facial expression

depression

problems with memory and concentration

weight gain

constipation

fertility problems and increased risk of miscarriage

heavy, irregular or prolonged menstrual periods

a slow heart rate

TIP: If you experience some of the above or all make an appointment and go and see you GP and get a reference for a blood test.

While pregnant, it is important to continue your medication and to make sure you go for regular check ups or blood tests to regulate your levels.

I believe this was a big cause of my extreme weight gain in the first 3+ months of my pregnancy – Why because I didn’t go for my regular check up at first and when I did I got the news that my medication had to be DOUBLED…So what if I went earlier would that have meant less weight gain? Well since my dosage of my thyroid medication is correct my weight gain seemed to stabilize resulting in only picking up the necessary weight.

Still left with the weight, feeling down I realized HEY THIS IS NOT THE END…You can still make a difference, you still CAN make better choices and let the rest of your pregnancy be a healthy one.

So last night I made the decision that no matter the weight gained up to now its time to get up, focus and make everyday a better day and to enjoy the last few months of my pregnancy.

So to all the pregnant ladies out there lets do this. To all the non pregnant ladies WANTING to get pregnant start making better choices as from TODAY…Not Monday or next week TODAY! If you are over weight or under weight get your body into shape now.

Conclusion to the general blog followers: Let every single day be a day with a new meaning. New way of living, healthier options than the day before. Don’t focus on your past failures focus on the success of your future. If you got discouraged at some point get back up today. You deserve the absolute best so get your mind and body connected and start living the best life today!

Read this out loud and clear…Today I want you to get in front of the things that’s holding you back to becoming the best you can be…

We focus so much on the solutions of our journeys or problems that we sometimes get sidetracked by what is least important.

Today I want to encourage you – look beyond what you think is impossible! We have our entire lives in front of us to make a difference in our everyday lives or too loose weight etc etc. STOP making excuses and just get started. Its not that difficult – YOU CAN OVERCOME YOUR BIGGEST FEARS!!!!!

I’m preaching to myself here: I have neglected a few things in my life but the time has come to stop meditating on the past and to focus on today with a vision for the feature.

Smile, be positive, don’t get discouraged when you fail – Get back up and go for it!

Don’t let bad habits withhold you from your results – You have the power to change!